WED MAY 23, 2018 - CROSSFIT

Warm-up

30 Seconds Each:
Single Unders
Alternating Spidermans

Penguin Jumps
Inchworms

Double Unders
Push-up to Downward Dog

Strength

Deadlift (9-7-5-3)

9 Reps at 70%
7 Reps at 75%
5 Reps at 80%
3 Reps at 85%

Every 2:00

Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

Cool Down/Mobility

1:00 Glute Stretch (each leg)
1:00 Alternating Calf Stretch
1:00 Sink Stretch

 

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